Fall has arrived and lately I’ve been craving butternut squash. To satisfy that craving, I tried my hand at a new soup this past weekend that incorporated both a hearty butternut squash and a couple sweet potatoes. Combined, the two vegetables make a high-vitamin, fiber-dense dish that’s also very tasty!
- 1 large butternut squash (1,050 gm. cooked weight*)
- 146 gm. yellow onion, chopped
- 9 gm. (1 ½ tsp.) of minced garlic
- 2 tbs. of butter
- 709 gm. sweet potatoes/yams, peeled and cut into chunks
- 907 gm. (32 oz.) Swanson’s Certified Organic Chicken Broth
- 1 tsp. ground nutmeg
- ¼ tsp. cayenne pepper
- Preheat oven at 375°
- Cut the butternut squash in half; seed it and place skin-side down on a cookie sheet
- Bake squash for 60 minutes
- When squash has approximately 15-20 minutes left to bake, melt butter in large stockpot
- Add onion, garlic and sweet potatoes; cook on medium-high stirring frequently
- Remove squash, allow to cool before removing skin and hard stems
*This is when I measured the butternut squash, which explains the “cooked” weight listed above.
- Add squash and broth to stockpot, bring to a boil
- Cover, reduce heat to low and simmer for 40 minutes
- Using a ladle or slotted spoon, transfer portions of soup to a food processor and blend until smooth before adding back to the pot; repeat 2-3 times depending on your preference for chunkiness
Yield: Approximately six 1 ½ cup servings (365 gm. each)
Phe: 196 mg.
Since I’m 34 weeks pregnant and already incorporating greater amounts of phe into my diet, this recipe was purposely made with the intention of being slightly higher in phe. However, you can easily adapt this recipe for a version that is lower in phe by using a 32 oz. package of Swanson’s Certified Organic Vegetable Broth instead of the chicken broth. The adjusted nutritional values would be 170 mg. and 210 calories per 1 ½ cup serving.
Happy fall, y’all!